Heavy stuff

Build up to WOD weight for C&J

5 Squat Clean and Jerks (205/145#/heavy)
5 rounds of Cindy
1 mile Run
5 rounds of Cindy
5 Squat Clean and Jerks

*22 min cap

Set for the snatch
Set for the snatch

46 thoughts on “Heavy stuff”

  1. LOL I survived, but had to rush a bit to get to work on time 😉

    Build up to WOD weight for C&J (55# – first time doing these I think)

    5 Clean and Jerks (55#)
    5 rounds of Cindy (ring rows instead of pullups)
    1 mile Run
    5 rounds of Cindy
    5 Clean and Jerks

    *22 min cap

    Finished the 3rd round of Cindy plus 3 pushups. I wasted a bunch of time when I came in from the run due to my feet slipping during ring rows, but wouldn’t have made the time cap either way probably.

    It was a fun one though, I like the longer ones, especially when running’s involved. Thanks Steph!

  2. WUx2

    Build up to WOD weight for C&J (165#)

    5 Clean and Jerks (155#)
    5 rounds of Cindy
    1 mile Run
    5 rounds of Cindy
    5 Clean and Jerks

    *22 min cap

    4 rounds of Cindy and 8 push ups at cap

    Great work 6am peeps!

  3. Mobility
    WUx1 + 50 Burpees

    Group Mobility

    Build up to WOD weight for Clean & Jerks

    WOD:
    5 Clean & Jerks @ 85#
    5 Rounds of Cindy
    -5 Pullups
    -10 Pushups
    -15 Squats
    1 Mile Run
    5 Round of Cindy
    -5 Pullups
    -10 Pushups
    -15 Squats
    5 Clean & Jerks

    *** Finished all rounds of Cindy at the time cap only 5 Clean & Jerks left.

    Great Class Blake!

  4. Mob + WUx2 + Group WU

    Clean & Jerk
    135×5 – 155×3 – 175×2 (175# = ~70%)

    WOD @ 175# = 1 of 5 C&J (2nd set)

    NOTE TO FUTURE-MARIO:

    Great mental WOD!! No time for breaks, just keep moving, keep moving. Here’s the breakdown of all my sets/clock time.

    – 1st 5xC&Js = 0:45
    – 1st 5xCindy = 5:50
    – 1 mile run = 15:40 (run took exactly 9:55)
    – 2nd 5xCindy = 21:00
    – 2nd 5xC&Js = 1 of 5 reps @ cap

    The rounds of Cindy were very consistent before AND after the run, which took me a little by surprise. However the 2nd set of C&J felt HEAVY. Might be able to finish this if I could buy myself and extra minute somewhere.

  5. Mob + WUx 1/2 + Group WU

    Clean & Jerk
    95×3 – 115×3 – 135×4 – 145×1

    WOD:
    5 Clean & Jerks @ 145#
    5 Rounds of Cindy
    -5 Pullups
    -10 Pushups
    -15 Squats
    1 Mile Run
    5 Round of Cindy
    -5 Pullups
    -10 Pushups
    -15 Squats
    5 Clean & Jerks

    3 Rounds 6 Squats at the 22 min time cap. Should have done the 800m run instead of the mile to scale appropriately.

    1. Today felt much harder after the last two days.

      Saturday
      AMRAP in 25 min
      2x100m Shuttle Sprints
      2 Clusters (45# DBs)
      4x100m
      4 Clusters
      Etc.
      Got to 12/14 Sprints

      Sunday
      30-20-10
      P.Snatch (115-135-145 for each respective round)
      C2B Pullups
      14:09

      Shoulders need a rest now after today.

  6. Open Gym!

    Mob, WUx1, quad rolling

    Squat clean 1RM
    65×5 – 85×5 – 105×3 – 115×1 – 125×1 – 130×1 – 135×1 (5# PR)
    Thanks Mario for the coaching! Really helped finding the sweet spot for launching!

    WOD – CFM Mile (run 1 mile with 40# sandbag)

    Time: 13:18
    Not a PR, but first run in my new shoes. Good way to break them in!

  7. Mob/ WU x1 (15 reps)
    Group mob/wu

    Clean & jerk – build to wod weight
    55/65/75/85/90

    WOD- 22 min cap
    * 5 clean & jerk (60lb)
    * 5 rounds Cindy (5 pull up/10 pushup/15 squat)
    * run 1 mile/ 800 m
    * 5 rounds Cindy
    * 5 clean & jerk

    Time : 21.27

  8. WU × 2
    MOB & Group MOB

    Strength: C & J, work up to WOD weight
    40, 45, 50, 55, 60, 60

    WOD @ 50#
    1 Mile run

    2R 2 Squats and 5 C&J remaining at the cap.

    Fun class Steph! Don’t know what happened to all of the 6amers this morning. We missed ya! 🙂

  9. Mobility
    WUx1 (15 reps)

    Group Mobility

    Build up to WOD weight for Clean & Jerks

    WOD:
    5 Clean & Jerks @ 70#
    5 Rounds of Cindy
    -5 Pullups (scaled to ring rows)
    -10 Pushups (from knees)
    -15 Squats
    1 Mile Run (scaled to 800m)
    5 Round of Cindy
    -5 Pullups (scaled to ring rows)
    -10 Pushups (from knees)
    -15 Squats
    5 Clean & Jerks @ 70#

    *** Finished at time cap! I can’t believe i finished that beast of a workout!

  10. 5 Squat Clean and Jerks 65#(205/145#/heavy)
    5 rounds of Cindy (ring rows)
    1 mile Run
    5 rounds of Cindy (ring rows and knee push ups)
    5 Squat Clean and Jerks
    *22 min cap

    2 c&j’s left at cap.

    Wow. Just wow. I was dead after the run. Took everything to keep moving. Had to drop to knees in push-ups but happy to finally do 2 arm ring rows again 🙂 that’s. Win.

  11. – Mob
    – WUx1 (15 reps)
    – Burpees for Amanda 🙂

    Clean & Jerk (build up to workout weight):
    85×3-95×3-105×3-110×2

    WOD at 110# with 800m run: 4 rds + 11 squats of the 2nd Cindy at the time cap… The push ups were definitely my downfall. Even if I hit the time cap I really liked this WOD! I really enjoy the 20+ minute “just keep moving” workouts, even if I need a good lay down by the end 😛

  12. Mob
    Berg WU + bday burpees for Amanda

    Clean & Jerk (build up to workout weight)
    135-155-185-205(felt too heavy)

    Wod Scaled to 70% = 165%
    Had 3 C&J lefts at Time Cap. Was planning on scaling the run, but came back ahead of the mid way point so Kevin sent be back for another 800m :D. Mein, that second set of C&J’s felt twice as heavy!! Brutal!

    Thanks Mario!

  13. mob + wux2
    group mob
    build up to WOD weigth to clean &jerk
    95×1 115×1 135×1 135×1
    WOD
    5 clean & jerk @ 135#
    5 round
    5 pull up(ring row)
    10 push up
    15 squat
    run 1 mile (800 m)
    5 round
    5 pull up (ring row)
    10 push up
    15 squat
    5 clean & jerk
    time 20.22

  14. Build up to WOD weight for C&J (50#)

    5 Clean and Jerks (50#)
    5 rounds of Cindy (5 ring rows, 10 pushups, 15 squats )
    1 mile Run ( scaled to 800 m)
    5 rounds of Cindy
    5 Clean and Jerks

    Missing 2 C&J at the 22 min mark….wow what a WOD!
    800m straight running without stopping, progress!

  15. Built up to WOD weight of 165#

    WOD:

    5 Clean and Jerks 165#
    5 Rds of Cindy (ring rows instead of pullups)
    1 mile run scaled to 800m
    5 Rds of Cindy
    5 Clean and Jerks

    3 Rds plus 10 Push ups at the time cap

    Thanks for the class Mario!!

    Did the 8pm Yoga class as well (yes, you read that right)

  16. Clean & Jerks

    55-65-75-85-85

    WOD: 20 Min. Time Cap

    Clean & Jerks @ 85#
    Pull ups (no band)
    Scaled run to 800 m.

    Had 10 push ups-15 Squats-5 C & J’s left at time cap

    Fun WOD. Push ups got really hard. Surprisingly, the pull ups felt great. One at a time for the last few rounds, but I’ll take it.

  17. WU x 1

    KB C & J x 1

    40-45-53-60-70

    WOD

    5 KB C & J x 60#

    5 round

    One Arm Ring Rows x 5
    One Arm Push Ups x 10
    Squats x 15

    800 m Row

    Got to 3 rounds + 5 squats at the cap…Push ups were brutal!

  18. Mob
    Bday Burpees for Amanda 🙂

    WOD:
    5 Clean & Jerks @ 55#

    5 Rounds of Cindy
    -5 Pullups (scaled to ring rows)
    -10 Pushups (from knees)
    -15 Squats

    1 Mile Run

    5 Round of Cindy
    -5 Pullups (scaled to ring rows)
    -10 Pushups (from knees)
    -15 Squats

    5 Clean & Jerks @ 55#

    Had the last set of Clean & Jerks left at time cap.

  19. WOD:
    5 Clean & Jerks @ 115# (too heavy)

    5 Rounds of Cindy
    -5 Pullups (scaled to horizontal ring rows)
    -10 Pushups
    -15 Squats

    1 Mile Run (scaled to 800m)

    5 Round of Cindy
    -5 Pullups (scaled to horizontal ring rows)
    -10 Pushups
    -15 Squats

    5 Clean & Jerk

    Got 10 push-ups done on my 5th round @ 22 min cap

    Hard WOD. Can’t stop moving. C&J weight killed me.

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